Monthly Archives: January 2014

Tuesday 1.21.14

Katsuko, age 70

Katsuko, age 70

Strength/Skill

Snatch Balance 5×3

WOD

5RFT
20 H2H KB Swings
10 Unilateral OH Walking Lunges (Rt)
10 Games Push Ups
10 Unilateral OH Walking Lunges (Lt)

Monday 1.20.14

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Strength
Front Squat 5-5-5+

WOD
For time:
100 double unders, then…
21-18-15-12-9-6-3 reps of
Wall Ball
Toes to Bar

Saturday 1.18.14

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Marguerita

50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

Friday 1.17.13

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Strength

Back Squat, 20 reps

WOD

AMRAP in 7 min…
10 Slam Balls
10 KB Swings 2/1.5 pood

Thursday 1.16.14

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Strength

Sumo Deadlift 7×2

WOD

AMRAP in 15 min

10 Push Jerk 135/95
20 Mountain Climbers
Sprint 200m

Wednesday 1.15.14

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Strength

OHS 5×3

WOD

5 RFT
7 Gorilla Push Ups
30ft Crab Walk
30 Squats

Tuesday 1.14.14

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Strength/Skill

EMOTM for 10 min – 1 Hang Clean

WOD

For time:
30 Curtis P’s 95/65

* Every rest = 20 hollow rocks + sprint
**1  Curtis P = Squat Clean, left leg lunge, right leg lunge & shoulder to overhead

Monday 1.13.14

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Strength

Front Squat 5×5

Find 1RM Shoulder Press

WOD

EMOTM for 12min
5 Burpees
25 Double Unders

Saturday 1.11.14

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WOD

4 rounds for time of:
200m Run
10 Deadlifts 225/185
10 Ring Dips
200m Run

Friday 1.10.14

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Strength/WOD

Back Squat, 20 reps